New Runner Beginner Intermediate Advanced
Here is a training schedule for those interested in training for 5k-10k and in some cases this would work for those who want to run a faster 1/2 marathon.  This schedule presumes that you have been running going into it.  This a perfect schedule for those who have just completed a marathon program or a 1/2 marathon program.  There is also a 8 week beginner schedule for  the new runner/walker
New runner/walker
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 1 15 min 15 min 20 min 15 min Off 2 miles Off
 2 15 min 20 min 20 min 20 min Off 2 miles Off
 3 20 min 20 min 30 min 20 min Off 3 miles Off
 4 20 min 20 min 30 min 20 min Off 3 miles Off
 5 20 min 20 min 30 min 20 min Off 4 miles Off
 6 30 min 20 min 40 min 30 min Off 5 miles Off
 7 30 min 20 min 40 min 30 min Off 3 miles Off
 8              
Beginner
Week Ending Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 30 min w/strides 8x200 1 min
rest, hills		 45 min 1(6x1 min w/
1 min rest)		 off 6 mi off
2 30 min w/strides 8x400 45 min 3(4 min hard
w/ 3 min rec)		 off 6 mi off
3 30 min w/strides 8x200 1 min
rest, hills		 45 min 1(6x1 min w/
1 min rest)		 off 6 mi off
4 30 min w/strides 2 mile TT 45 min 3(4 min hard w/
3 min rec)		 off 6 mi off
5 30 min w/strides 8x200 1 min
rest, hills		 45 min 1(6x1 min w/
1 min rest)		 off 6 mi off
6 30 min w/strides 10x400  45 min 3(4 min hard
w/ 3 min rec)		 off 6 mi off
7 30 min w/strides 8x200 1 min
rest, hills		 45 min 1(6x1 min w/
1 min rest)		 off 6 mi off
8 30 min w/strides 2 mile TT 45 min 3(4 min hard w/
3 min rec)		 off 6 mi off
9 30 min w/strides 12x400  45 min 1(6x1 min w/
1 min rest)		 off 6 mi off
10 30 min w/strides 2(1x800,1x400,
1x200)		 45 min 3(4 min hard w/
3 min rec)		 off 6 mi off
11 30 min w/strides 2x1 mile 45 min 1(6x1 min w/
1 min rest)		 off 6 mi off
12 30 min w/strides 3x1000- 6 x200 45 min 3(4 min hard w/
3 min rec)		 off 6 mi off
13 30 min w/strides 2 mile TT 45 min 1(6x1 min w/
1 min rest)		 off 6 mi off
Intermediate
Week Ending Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 45 min w/ strides 8x200 1 min
rest, hills		 60 min 2(6x1 min w/ 1 min rest)3 min between sets off 8 mi off
2 45 min w/ strides 12x400 60 min 4(4 min hard w/ 3 min rec) off 8 mi off
3 45 min w/ strides 8x200 1 min
rest, hills		 60 min 2(6x1 min w/ 1 min rest)3 min between sets off 8 mi off
4 45 min w/ strides 2 mile TT 60 min 4(4 min hard w/ 3 min rec) off 8 mi off
5 45 min w/ strides 8x200 1 min
rest, hills		 60 min 2(6x1 min w/ 1 min rest)3 min between sets off 8 mi off
6 45 min w/ strides 12x400  60 min 4(4 min hard w/ 3 min rec) off 8 mi off
7 45 min w/ strides 8x200 1 min
rest, hills		 60 min 2(6x1 min w/ 1 min rest)3 min between sets off 8 mi off
8 45 min w/ strides 2 mile TT 60 min 4(4 min hard w/ 3 min rec) off 8 mi off
9 45 min w/ strides 12x400  60 min 2(6x1 min w/ 1 min rest)3 min between sets off 8 mi off
10 45 min w/ strides 3(1x800,1x400,
1x200)		 60 min 4(4 min hard w/ 3 min rec) off 8 mi off
11 45 min w/ strides 3x1 mile 60 min 2(6x1 min w/ 1 min rest)3 min between sets off 8 mi off
12 45 min w/ strides 2 mile TT 60 min 4(4 min hard w/ 3 min rec) off 8 mi off
13 45 min w/ strides 3x1000- 6 x200 60 min 2(6x1 min w/ 1 min rest)3 min between sets off 8 mi off
Advanced
Week